+Eat this, not that!

Fact or Fiction

?!

How many calories do I need?

Do you know what you’re

eating?

Food Day 2011

AGSDN

Created and presented by Cassandra Golden and the Association of Graduate Students in Dietetics and Nutrition members

+

Cals 1310Fat: 93 gSodium: 1470mg

Applebees Paradise Chicken Salad

Applebees oriental chicken salad

Calories: 340Fat: 4.5 gSodium: 2060 mg

+

100 cal, 0 g fat, 17 g sugar

Sun-Maid Mixed Fruit Sun-Maid Raisins

130 cal, 0 g fat, 29 g sugar, 2 g fiber

+ Pizza Hut Thin N

Crispy Cheese Pizza (2 slices, 14" pie)

520 calories22 g fat (12 g saturated) 1,480 mg sodium 58 g carbohydrates

Pizza Hut Chicken, Red Onion & Green Pizza (2 slices, 12” pie)

460 calories15 g fat (6 g saturated)1,450 mg sodium47 g carbohydrates24 g protein4 g fiber

+

570 calories23 g fat (9 g saturated, 1 g trans) 1,640 mg sodium 70 g carbohydrates

Subway Meatball Marinara (on 6" white)

Subway Turkey and Ham Sub with Tomatoes, Onions, Green Peppers, Pickles, Olives, and Mustard (on 6” 9-Grain Wheat) with Dannon Light & Fit Yogurt

390 calories4 g fat (1 g saturated)1,335 mg sodium65 g carbohydrates24 g protein5 g fiber

+

Taco Bell Grilled Stuff Burrito(Chicken)

660 calories 24 g fat (7 g saturated) 2,010 mg sodium 77 g carbohydrates

Taco Bell Fresco Chicken Soft Tacos (2) and Guacamole

375 calories11 g fat (2 g saturated)1,445 mg sodium46 g carbohydrates24 g protein7 g fiber

+Panera Bread Half Sierra Turkey Sandwich with Half Greek Salad

670 calories43 g fat (10 g saturated) 1,860 mg sodium 48 g carbohydrates

Panera Bread Asian Sesame Chicken Salad with Asian Sesame Vinaigrette (full portion) and an Apple

480 calories20 g fat (3.5 g saturated)810 mg sodium52 g carbohydrates31 g protein7 g fiber

+

Chic-fil-A Chicken Caesar Cool Wrap with Cole Slaw (medium)

820 calories45 g fat (11 g saturated)1800 mg sodium 78 g carbohydrates

Chic-fil-A Chicken Nuggets with Barbecue Sauce (8 piece) with a Side Salad and Reduced-Fat Berry Balsamic Vinaigrette

455 calories18.5 fat (5.5 g saturated)1,430 mg sodium40 g carbohydrates32 g protein3 g fiber

+Dunkin Donuts Not That!

Multigrain bagel with cream cheese

Calories: 350 cal

Fat: 14 g

Saturated Fat:

5 g

Cholesterol: 205 mg

Protein: 19 g

Carbohydrates:

35 g

Fiber: 1 g

Sugars: 8 g

Sodium: 1300 mg

Calories: 500 cal

Fat: 15 g

Saturated Fat:

7 g

Cholesterol: 30 mg

Protein: 18 g

Carbohydrates:

75 g

Fiber: 5 g

Sugars: 12 g

Sodium: 980 mg

Eat This…Ham, egg and cheese

english muffin

+Jamba Juice

Peach Perfection (Original)) Peanut Butter Moo’d (Original)

Calories: 340 cal

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Protein: 2 g

Carbohydrates: 84 g

Fiber: 6 g

Sugars: 67 g

Sodium: 30 mg

Calories: 800 cal

Fat: 21 g

Saturated Fat: 6 g

Cholesterol: 15 mg

Protein: 21 g

Carbohydrates:

131 g

Fiber: 4 g

Sugars: 115 g

Sodium: 490 mg

+Starbucks

Eat This! Reduced-Fat Very Berry

Coffee Cake

Not That!

Calories 350

Fat 10

Saturated Fat 4

Cholesterol 55

Protein 7

Carbohydrates 59

Fiber 4

Sugar 31

Sodium 480

Banana Nut Loaf

Calories 490

Fat 19

Saturated Fat 2.5

Cholesterol 25

Protein 7

Carbohydrates

75

Fiber 4

Sugar 46

Sodium 210

+Taco BellEat This!

Fresco Grilled Steak Soft Taco

Not That! Grilled Steak Soft Taco

Calories 150

Fat 4

Saturated Fat 1.5

Cholesterol 15

Protein 9

Carbohydrates

19

Fiber 2

Sugar 2

Sodium 520

Calories 250

Fat 14

Saturated Fat

4

Cholesterol 30

Protein 11

Carbohydrates

19

Fiber 2

Sugar 2

Sodium 550

+Fact or Fiction?

Fat free food is calorie free.

+Fiction!The fact that a food is fat free does not make it calorie free; the food can still have protein and carbs, both of which have calories.

When fat is removed from foods, often times sugar or thickeners, like starch, will be added to give back to the flavor or consistency of the food.

Make sure you read the ingredients and nutrition facts of foods.

+Fact or Fiction?Eating a salad is always a healthier option…

+Fiction!

This is not always true. Often, salads come with

a large piece of fried chicken breast and/or a full-fat/creamy dressing!

If you want to have a healthy salad, make sure to go for dark, leafy greens with a

variety of vegetables and ask for the dressing

ON THE SIDE!

Another fact: it is better to have a meal that is

balanced and contains food from all food groups in adequate proportions.

+Fact or Fiction?

Organic foods are more nutritious than

conventional foods.

+Fiction!

Organic and conventionally grown produce will have the same nutritional values.

The difference is the issue of trace amounts of herbicides and pesticides in conventional produce

It is safer to buy organic, but by no means is it more nutritious.

+Fact or Fiction?

Skipping Breakfast

Saves Calories

 This is the most important meal of the day! Breakfast helps you get your

metabolism going, research shows that those that start off with a healthy

breakfast tend to make better food choices throughout the day.

+Fact or Fiction?

I shouldn’t eat after 6 P.M.

You should never stop eating at any specific time. It all depends on how active you are and if you have reached your caloric needs!

+Fact or Fiction?

Carbohydrates make me fat• The key is to stay away from processed carbs

that are often high in sugar and flour!

• Breads, rice, pasta, and beans have less calories per gram than fat containing foods such as cheese and chocolate.

• Carbohydrates and proteins = 4 cal/gram, while fats have 9 cal/gram

• Many health benefits including energy production and satiety.

+Fact or Fiction?

Snacking is always a bad idea

• Snacking between meals is NOT a bad idea, it actually helps you eat less thru out the day and promote your metabolism to speed up which results in using more

calories!

• When we think of snacking, think healthy, such as: low-fat fruit yogurt, rice crackers or multigrain crackers with peanut butter, whole grain pita & hummus, celery

sticks and peanut butter, fruits (apples, pineapples, pears, grapes).

+Fact or Fiction?

If I eat more protein, I can build big

muscle!

+Fact or Fiction?

Does celery really contain negative calories? Celery has about 6 cals/ 8 inch stalk.

Misconception is that it contains “negative calories” all foods have calories.

Made mostly of plant cellulose, which body has a hard time digesting.

Bodily energy used to break down celery is greater than celery itself.

Amount of calories lost is minimal, no more than 10-12 calories a day.

Celery is a healthy snack item which satiates hunger quickly, thus eliminating desire for high fat foods.

+Fact or Fiction?

Eggs are not good for you…

One egg contains 6 grams of protein and contains all 9 essential amino acids.

Satiety factor.

Beneficial for eye health as well as hair and nails.

Eggs have choline, important for cardiovascular and nervous system as well as the brain.

Contains large amount Vitamin D.

Only negative- those with preexisting high cholesterol should limit egg yolk consumption to 1-2 yolks per week. 1 egg

contains 71% cholesterol needs for day.

+How many calories do I NEED?

The Harris-Benedict equation is a method used to estimate the daily calorie requirements of an individual using their basal metabolic rate, or BMR.

The estimated value is then multiplied by a number that corresponds to the person's activity level. The resulting number is the recommended daily calorie intake to maintain current weight.

The equation does not take into account calories burned by existing large amounts of muscle mass, nor does it account for the additional calories provided by excess body fat.

+Calculating BMR

BMR calculation for menBMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) - ( 6.775 x age in years )

BMR calculation for menBMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years )

BMR calculation for womenBMR = 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) - ( 4.676 x age in years )

BMR calculation for womenBMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

+Applying the HBE

Amount of exercise Daily Caloric Requirement

Sedentary BMR x 1.2

Very Light Exercise BMR x 1.375

Moderate Exercise BMR x 1.55

Heavy Exercise Daily BMR x 1.725

Extremely Heavy Exercise BMR x 1.9